Originally Posted by jonner

alright i am here to get feed back on my routine
i got it out of one of my muscle mags its sais training similar to power / rep range / shock but all in one workout

so my goal right now is size, i wanna add some mass

1 - ive been out of the gym for a couple years and now getting back to it. i was wondering if focusing on type II muscle fibers would be the fastest and after that go to p/rr/s?
2 - also when i used to work out i did the regular 3 sets 6-10 reps...for muscle memory would focusing on the same sort of program give the most benifit?
3 - should i be doing the weaker or the stronger variations of exercises to gain size?

im not exactly sure which exercises are best for growth
keep in mind i would like to emphasize my back and biceps (mostly peaks). shoulders are nice too :P as for the chest inner would be good
so anyways here it goes

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Sunday

barbell curls (shoulder wide) 3 - 6
inclinde dumbell curls 2 - 10
ez curls (narrow grip) 1 - 20
preacher 2 - 6-8
hammer curls 2 - 6-8

dumbell bench 3 - 6
incline bench 2 - 10
decline bench 1 - 20

Tuesday - shoulders / tris

dumbell shoulder press 3 - 6
stand up rows 2 - 10
shoulder press (machine) 1-20
cable raises front and side 2 - 6-8 each

skull crusher 3 - 6
tricep pulldown 2 - 10
tricep extension 1 - 20

and i also like to throw in some wrist curls 2 - 6-8
and weights on a rope x2

Friday - back / legs

lat pull down (machine) 3 - 6
cable rows 2 - 10
dumbell rows 1 - 20
shrugs 3 - 6-8
reverse flys 2 - 8
(not sure the name) using the cable row bar pull down? 2 - 6

(not sure the name) incline squat machine? 3 - 6
leg press 2 - 10
leg curls 1 - 20
leg extensions 1 - 20

seated calf raises 3 - 6-8

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what do you guys think?

Originally Posted by jonner

damn. that sucks. ya i read the stickies. ive never heard of this kind of training program but it sounded good at first, then i read on here the p / rr / s and i liked the sounds of that better than this, but ive already been doin it for a while

i shall go back to square 1 and post again

so one question remains when making my workout
for size should i focus on the weaker or stronger variations of exercises?

thanks for the feedback

Originally Posted by jonner

i have been in the gym for over 4 weeks now. i did take it easier, but not quite 10-15 reps? does that mean i should still hold off on goin hard for a lil while?

ok tomorro is going to be my first day of the push pull legs program
im going to start with the back / bi workout

for exercises like the bent over row would you
1-do 2 sets of same grip position while the following week change grip position
2-do 2 sets 2 different grip positions

Originally Posted by fUnc17

That program is horrible. Jumping right into a push/pull/legs split is a bad idea. You need some basic strength to build upon. Do what CP said. 2 days per week 12-15 reps... something like this:

Push / Pull

Push
Squats - 2x12-15
Bench Press - 2x12-15
Military Press - 2x12-15
Triceps - 2x10
Abs - 2x10

Pull
Deadlifts - 2x12-15
Barbell Row - 2x12-15
Pulldowns - 2x12-15
Biceps - 2x10
Abs - 2x10

Push/off/Pull/off/off/repeat